Program Description
Major focus on arms and shoulders, hitting them 4 days of the week. After 3 months, switch to specializing other muscle groups (eg,: chest/back, etc.)
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 20, 2024 10:05
- Last EditedJun 18, 2025 11:35
Summary
Unleash your upper body potential with the Arms/Delts Specialization program! Over 12 weeks, you'll engage in a rigorous 6-day-a-week regimen designed to sculpt and strengthen your arms and shoulders through targeted exercises like weighted dips, hammer curls, and seated shoulder presses. This program combines compound and isolation movements to maximize muscle growth and definition, ensuring you build not just strength but a powerful physique. Equip yourself with a full gym and get ready to transform your upper body!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)3 Sets
5-8 Reps
-
2
Overhead Cable Tricep Extension (EZ Bar)3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
4
Seated Lateral Raise (Dumbbell)3 Sets
8-15 Reps
-
5
Incline Chest Fly (Machine)3 Sets
6-10 Reps
-
Day 2
1
Pendulum Squat3 Sets
5-8 Reps
-
2
Leg Press3 Sets
8-12 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Cable Crunch3 Sets
8-15 Reps
-
Day 3
1
Hammer Curl3 Sets
6-10 Reps
-
2
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
-
3
Upright Row (Barbell)3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5
Power Shrug3 Sets
6-12 Reps
-
6
Lat Pulldown4 Sets
8-12 Reps
-
Day 4
1
Seated Shoulder Press (Barbell)3 Sets
6-10 Reps
-
2A
Lying Cable Front Raise (EZ Bar)3 Sets
10-15 Reps
-
2B
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
3
Seated Overhead Tricep Extension (EZ Bar)2 Sets
8-12 Reps
-
4
Chest Press (Machine)3 Sets
8-12 Reps
-
Day 5
1
Stiff Leg Deadlift4 Sets
5-8 Reps
-
2
Squat (Smith Machine)3 Sets
8-12 Reps
-
3A
Leg Extension3 Sets
10-15 Reps
-
3B
Hip Adductor (Machine)3 Sets
10-20 Reps
-
4
Decline Crunch (Weighted)3 Sets
10-15 Reps
-
Day 6
1
Upright Row (Cable)3 Sets
10-15 Reps
-
2
Lu Raise3 Sets
10-15 Reps
-
3
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Bayesian Curl3 Sets
8-12 Reps
-
5
Trap Bar Power Shrug3 Sets
6-12 Reps
-
6
Chest Supported Row (Machine)4 Sets
8-12 Reps
-